HomeHome Push Volume
A 30-minute home pushing session for men built on volume across five hand positions. Standard and wide push-ups build the chest, close-grip push-ups shift the load to the triceps, pike push-ups cover the shoulders, and floor triceps dips finish the arms.
Home Push Volume at a glance
- Level
- Intermediate
- Duration
- 30 minutes
- Exercises
- 5
- Estimated burn
- ~300 kcal
- Equipment
- None — floor space only
- Muscles worked
- Chest, Shoulders, Triceps
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Push Volume
- 4 × 15
- 2Wide push ups bodyweight3 × 15
- 3 × 12
- 4Pike push up3 × 10
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Push Volume
Around 60 total pressing reps: pace them. Rest 60 seconds and stop each set two reps before failure so the last exercises still get real effort. Elevate the feet on any variation once the standard version stops being challenging.
Home Push Volume — questions
How long does Home Push Volume take?
About 30 minutes from the first set to the last. The session contains 5 exercises and burns roughly 300 kcal for an average trainee.
What equipment do you need for Home Push Volume?
None — floor space only. The session is built around Push-up, Wide push ups bodyweight, Close grip push up and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Push Volume suitable for beginners?
Home Push Volume is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Home Push Volume work?
Chest, Shoulders, Triceps. 5 exercises, starting with Push-up, Wide push ups bodyweight, Close grip push up.
Is Home Push Volume free?
Yes. Home Push Volume is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Push Volume into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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